The six-character mantra, also known as the six-character mantra, has always been regarded as a great practice of "gradual enlightenment" by Buddhist practitioners. To achieve the purpose of meditation, centering, increasing wisdom, and realizing wisdom through meditation, and finally achieve the realm of great light, great liberation and dzogchen. In practice, it emphasizes meditation and spiritual enlightenment, but ignores self-cultivation and thinks that the flesh is a stinking bag. It is beneficial to relax and purify the mind, but for ordinary people, its fitness effect is not obvious. Qi exercise is a kind of fitness qigong, which is a good fitness method in theory, but it is not a good choice for laymen who have no qigong knowledge or are mentally difficult to calm down. You are mainly physically weak now, so you should give priority to consolidating the foundation and cultivating the yuan, and store the essence and nourish the qi. I suggest you practice Wushu Qigong (Gong Zhuang), which is easy to learn and quick to take effect, and also helps to relax and broaden your horizons. Wushu Gong Zhuang is mainly used to stimulate and cultivate one's internal qi and keep fit, which is suitable for most people to practice. In addition, if you are married, you should also abstain from sex. It is suggested to carry out appropriate low-cost exercise instead of high-intensity, high-cost and strenuous exercise, such as long-distance running. A few words, I hope to help you.